Strength Bench Press 6, 5, 4, 3, 2, 1 @ Bodyweight Working in pairs perform the descending ladder in a you go I go fashion rotating on and off the bench as quickly as possible Then For Time For time: 10 Thrusters, 135/95 lbs 50 Double Unders 8 Thrusters, 135/95 lbs 40 Double Unders 6…Details
Strength/Skill Every Minute on the Minute for 10 Minutes 30 seconds Toe to Bar Then CrossFit Games Open 11.4 Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats 120/90# 10 Muscle-ups This is an amrap. If you finish the muscleups go back to the burpees. This…Details
4 x 5 ME weighted pullup.
If you don’t yet have strict pullups do the steepest ring row possible with a 3 second hold at the top.
3 rounds for time of:
Row 25 Calories
10 Pullovers on bar
15 Hang Power Snatches 115/80#
4 x 10 Straight Leg GHD
Strength/Skill 4X5 Back Squat Working to Heaviest Possible. Rest no more that 2 minutes between sets. 4X8 (or ME) Strict Deficit HSPU. If you don’t have yet have your deficit HSPU do the least scaled version possible. No feet on boxes (IMO totally keeps you stuck) Holds are ok as are partial movements are ok…Details
Every two minutes for 12 minutes 2 Power Snatch + 1 Squat Snatch + 1 OHS (all touch and go unbroken, no misses and go heavy as you can) Then 1) 5:00 row as many meters as possible* *No rest between 1&2. 2) For time: 25 C2B Pullups 25 Deadlifts 225/155# 25 TTB 40 KB Snatchs…Details
NOTE: FOR THE WEEK OF DECEMBER 26TH ALL 6:30PM CLASSES WILL BE CANCELED. Strength/Skill EMOM 10 Minutes 1 bear complex Power Clean, front squat, press, back squat, behind neck press* *Do not combine movements of the bear. Meaning don’t do a cluster for the first 3 movements Then For time: 2 rounds of: 20 Burpee…Details
The 12 WODs of Christmas” Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round. Ex. On the 1st day of Xmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Xmas my coaches gave to…Details
Strength 5 x 5 Double Kettlebell press. (use as big of bells as possible. If you can do 5 with 32’s make it amrap) Then 15-12-9 Thrusters 95/65 Pullups Rest 5 Minutes 12-9-6 Thrusters 135/95 Chest to Bar Pullups Rest 5 Minute 9-6-3 Thrusters 165/115 Bar Muscle Ups Absolute 25 Minute time cap for all…Details
Strength/Skill EMOM 12 Minutes alternating between 1 Cluster. Work to heaviest possible 8 bar facing burpees Then Power Elizabeth 21 15 9 Power Cleans 135/95 Ring Dips Power Elizabeth is a version of the classic benchmark Elizabeth. Not squatting under every clean will reduce the time by as much as half for many athletes.…Details